I know exactly what your talking about. I don't recognize the sign for hunger or thirst until it's too late and then go overboard....usually with the wrong kinds of foods because, well, theyre faster and you get instant gradification.

Using a child's size plate won't work for me. I don't have that brain-type. I have to measure everything out.

Try drinking 4oz of semi-cold water before eating. And again drink 2 oz after every other bite. You will feel bloated with water (which is good to get in anyways) and eat less food. The feeling won't last long after your done with your meal. When that dissapates ....drink more water. Chewing on strong gum (mento's or mint) and drinking water will help too.